Category: Nutrition

Eat with your mind as well as your mouth.

How to eat in a mindful way and reap the benefits

One of the reasons so many people are overweight is that people tend to eat without paying attention to what they are actually doing. They do not think about what they are eating, when they are eating, or why they are eating – much less how.

Eating mindfully requires planning and thought. When done properly, people tend to eat higher-quality food that contains more nutrients, but less of it. Fewer calories equals weight loss with minimal to zero effort on your part. Great!

Mindful eating requires a certain approach- let’s look.

Eat only when hungry

This seems simple enough, but we’ve been trained since birth to eat at certain times. Mealtimes are really pretty arbitrary, mainly designed for the needs of working people who could only eat at these certain times, dictated by the demands of industry and commerce. However, if you plan to eat only when truly hungry, you need to listen to what your body is saying.

Make eating a special event which means no TV and no phones

Even if you eat in the living room around the coffee table, you can make eating an event by always planning what you’ll eat, where you’ll eat it, and how you’ll eat it. Plus, you should know why you are eating something too. So often I see people in restaurants staring at their phones and shoveling food into their mouths like train drivers feeding coal into a steam train boiler- endlessly and without appreciating the moment.

Plan your meals

Take the time to plan healthy and good-tasting meals that you know you can prepare easily. If you can’t take the time to do that and can afford it, sign up for one of the meal plan boxes that have either done all the prep work or that allow you to just heat it up.  Be careful with too many ready meals- they can be deficient in essential nutrients so use with caution and only when necessary.  Freshly prepared food is always the preference.

Set the Table

Put some flowers on the table, your nice plates, and add some ambiance to your meals. It doesn’t take long to just add a few little touches to make the meal feel special. After all, it is special to be able to eat so well.  Make it special because you are special.

Prepare only the best food

Don’t pick food that just stops hunger. It should taste delicious and be healthy. Most people think this is impossible or expensive but it’s not. Good food tastes good and yours should be no different.

Enjoy!

Don’t bother preparing food that you don’t like. You want to take the time to enjoy every single bite. Notice the way it looks, the vibrant colors. Notice the way it smells, the fragrant spices. Notice how it feels in your mouth- the texture. The more you can enjoy all those aspects, the better.  Mix it up- take the occasional juice or smoothie.  If you don’t feel like eating, don’t.  there’s no law that says you must!

Eat and chew slowly

When you are eating, don’t rush through your meals. Instead, enjoy each bite on its own and chew and eat slowly. It should take you at least 20 minutes to eat a normal meal.  Try to put your knife and fork down between mouthfuls.  There is a significant time lag of several minutes between your stomach getting full and your brain receiving the signal that it’s time to stop.  If you allow you body to do the thing it is designed to, you lose weight naturally and easily.

If you want to practice mindful eating, start with trying to eat only when you are truly hungry, then eating high-quality food to curb the hunger. As you move along making eating a real event, you’ll find that you truly enjoy mindful eating.

Essential Tips to Keep You on Your Keto Journey

Essential Tips to Keep You on Your Keto Journey

Starting and maintaining the keto diet are two very different things. As with any diet, it’s much easier to start a keto diet than it is to maintain one. This is because once you’ve reached your weight loss goals, it’s easy to go back to your old eating habits.

If you’re struggling to keep going on the keto diet, below you’ll discover some essential tips you can follow. With these tips, you’ll find it so much easier to stick to your keto journey and reap the benefits it brings.

Slightly increase the amount of fat and protein

Once you’ve reached your weight loss goals, you can start to increase the amount of fat and protein you’re consuming. This will maintain the keto diet, without losing any additional weight.

It’s important not to increase your carb intake. While you may not want to lose any more weight, if you increase your carbs it’s going to make you gain weight on a keto diet plan. So, keep your carbs restricted and increase your fat and protein content slightly.

Focus on gaining muscle

To maintain low body fat without losing weight, you’ll want to focus on gaining muscle. The more muscle you have, the more fat you’ll burn off. However, building up muscle offers many more benefits than simple fat maintenance.

Muscle mass can also strengthen the bones, improve metabolic flexibility and even reduce the risk of Diabetes.

Ensure your carb intake remains low

As mentioned earlier, you’ll want to make sure you’re not drastically increasing the amount of carbs you consume. While you don’t necessarily need to be as strict with your carbs now as you were when you were trying to lose weight, you still need to watch your intake.

When increasing it slightly, it’s best to do it with vegetables. Root vegetables can once again be added once you’ve reached your goal, giving you healthier carbs.

Consider trying out intermittent fasting

If you really feel like you could use a break from the keto diet, why not try out intermittent fasting? You’re given set windows where you can eat with few restrictions, then 1-2 days where you don’t eat anything. However, if you don’t think you can stand going without food for a day or two, you could also do it slightly differently where you can eat for 6-10 hours each day during set times, but you don’t eat at any other time.

So, if you’ve reached your weight loss goals but you’re keen to stick to the keto diet, the above tips are going to prove crucial. Following just a few tips can make it so much easier to maintain your keto diet.

Best Keto Diet Recipes for Weight Loss

Best Keto Diet Recipes for Weight Loss

Are you searching for new Keto diet weight loss recipes? Sticking to a diet such as keto isn’t easy. There are strict rules you need to follow which can mean you need to get really creative with the recipes you create.

To give you a little help, below you’ll discover some of the best keto diet recipes for weight loss to try out.

1. Ice burgers

Who says you can’t enjoy a nice burger on the keto diet? These delicious ice burgers are a genius idea and perfect for hot, summer days. It’s super-simple to create and it’s sure to please the entire family.

You’ll largely need lettuce, bacon, ground beef, red onion, sliced cheddar cheese and ranch dressing. The lettuce is used in place of burger buns, giving the burger a fresher, healthier makeover. You can find the full recipe below.

https://www.delish.com/cooking/recipe-ideas/recipes/a54403/iceburgers-recipe/

2. Poppy seed muffins

When you’re on a long-term diet, it’s crucial to find healthy snacks you can indulge in. These poppy seed muffins are a perfect example and are great for keto diet followers.

You’ll mostly need almond flour, flaxseed meal, baking powder, natural sweetener, unsalted butter, poppy seeds and double cream. You can find the full recipe below.

https://www.positivehealthwellness.com/diet-nutrition/15-best-keto-recipes-weight-loss/

3. Salmon meatballs with Dijon lemon sauce

If you’re looking for a unique keto-friendly maintenance recipe, this salmon meatball with Dijon lemon sauce is perfect. It’s light, creamy, delicious and great for sticking to a weight loss diet.

You’ll need wild caught salmon, Dijon mustard, coconut oil or butter, garlic, organic coconut flour, lemon and heavy cream. Other ingredients, along with the full recipe can be found below.

https://www.healthstartsinthekitchen.com/recipe/salmon-meat/

4. Grilled chicken and peanut sauce

Chicken is definitely one of the best foods to stick to when you’re following a healthy diet. However, finding new and tasty recipes can be a challenge! That’s where this unique grilled chicken and peanut sauce recipe comes in.

Especially ideal for summer days, this low-carb chicken recipe is so simple to create. You will need a lot of ingredients for this one, but it’s definitely worth it! You’ll find it’s packed full of delicious flavors such as lime juice, fish sauce, fresh garlic and ginger, peanut butter and jalapeno peppers. Get the recipe below.

https://www.ibreatheimhungry.com/grilled-chicken-w-peanut-sauce-keto-low-carb/

5. Philly cheesesteak wraps

These mouthwatering Philly cheesesteak wraps are sure to please the entire family. They take just 10-15 minutes to make and are especially great for breakfast.

You will need zero carb wraps, which you can make yourself. Other ingredients you’ll need include left over steak, green bell peppers, button mushrooms, Worcestershire sauce and Provolone cheese. Check out the full recipe below:

https://www.lowcarbmaven.com/philly-cheese-steak-wraps/

These are just 5 of the best keto diet recipes for weight loss. Why not try one of the above recipes out today and see just how delicious they truly are.

5 Surprisingly Satisfying Keto Recipes

5 Surprisingly Satisfying Keto Recipes

One of the key challenges of sticking to a long-term keto diet, is finding new delicious recipe ideas. Sometimes, you just want to indulge in mouthwatering foods, but is it possible to eat anything satisfying on the keto diet?

The good news is there absolutely are delicious, satisfying meals you can enjoy on the keto diet. Below, you’ll discover just 5 surprisingly satisfying keto recipes you can try out.

1. Pumpkin cheesecake with a walnut crust

Who says you can’t indulge your sweet tooth on a diet! This delicious pumpkin cheesecake with a walnut crust is absolutely divine.

The main ingredients you’ll need are walnuts, softened cream cheese, cinnamon, vanilla, heavy whipping cream, pumpkin puree and pumpkin spice. It’s packed full of delicious fall and winter flavors. You can check the full recipe out below.

https://www.heyketomama.com/keto-pumpkin-cheesecake/

2. Keto meat pie

Few dishes can match this ultra-satisfying meat pie. Topped With cheese, this is sure to be a big hit with the entire family. It can be used as a main meal or for packed lunches and is best served at a lukewarm temperature.

You will need quite a lot of ingredients for this one, but it is worth it. The oregano, tomato paste, garlic, sesame seeds and almond and coconut flour added to the recipe are what give it a beautiful fresh flavor. Check out the full recipe below.

https://www.dietdoctor.com/recipes/keto-meat-pie

3. Keto pizza pockets

If you’re looking for a satisfying keto recipe even the kids will love, you’ll want to try these awesome pizza pockets.

Some of the ingredients are a little more difficult to find for this one, but you should be able to pick them up online. What’s great about these pizza pockets, is you can put any filling in that you want. You can also serve them alongside your favorite sauce. Discover how to make them below.

https://www.heyketomama.com/keto-fathead-pizza-pockets/

4. Keto Tex-Mex Casserole

On cold winter days, you’ll definitely want to try out this satisfying Tex-Mex casserole. It’s extremely hearty and is packed full of delicious flavors.

The basis of the flavor comes from pickled jalapenos, sour cream, paprika, cumin and chili powder. Filled with ground beef and shredded cheese, it’s hard to believe this recipe is actually good for you. Check out the recipe below.

https://www.dietdoctor.com/recipes/keto-tex-mex-casserole

5. Keto cinnamon coffee

One thing many people struggle with when they start the keto diet, is giving up creamy coffee. However, as this delicious keto cinnamon recipe shows, you can still indulge your coffee cravings.

All you need is ground coffee, ground cinnamon, heavy whipping cream and water. It’s so simple to make and perfect for enjoying on cold days. Check out the recipe below.

https://www.dietdoctor.com/recipes/keto-cinnamon-coffee

So, there you have it – 5 surprisingly satisfying keto recipes you’ll definitely want to try. Following a long-term keto plan doesn’t have to be boring. There’s so much variety you can enjoy to make it easier to maintain.

Top Supplements Youll Want to Take on a Keto Diet

Top Supplements You’ll Want to Take on a Keto Diet

When you’re following the keto diet, after a while you could start to experience a number of side effects. These are typically down to not getting the right amount of nutrients from the diet.

If you develop a nutrient deficiency, your health is going to suffer. So, for this reason it’s often a good idea to take supplements when following a long-term keto diet.

Here, you’ll discover the top supplements you’ll want to take on a keto diet.

MCT oil

MCT oil is a popular keto supplement and it’s short for Medium Chain Triglycerides. The liver breaks them down before they enter the bloodstream where they are used to fuel the muscles and the brain.

While you can get these MCT’s from coconut oil, it is a good idea to invest in MCT oil supplements instead. These provide a higher concentration of MCT than most food sources.

Taking this type of supplement can speed up weight loss, boost your fat intake and leave you feeling fuller for longer.

Magnesium

Magnesium is really important for energy and it also helps to support the immune system and regulate blood sugar. On the keto diet, you’re at a particular risk of developing a magnesium deficiency due to most magnesium-rich foods being high in carbs.

For this reason, you will want to seriously consider taking magnesium supplements if you’re following the diet long term. If you do take them, you’ll find they help to combat sleep troubles, minimize muscle cramps and help reduce irritability.

Vitamin D

Vitamin D is crucial for the health and it’s also one of the most difficult vitamins to get enough of. This is because it’s largely absorbed into the body through direct sunlight. Few foods provide the vitamin, which means on a strict diet like keto, there’s a large risk of suffering a deficiency.

Vitamin D supplements also often contain calcium too – another thing you’ll need on this type of diet.

Exogenous Ketones

Finally, you’ll also want to consider taking exogenous ketones. These are basically external ketones which help the body to remain in ketosis.

In particular, you’ll find these supplements really help to boost your energy levels. They can also boost weight loss, decrease inflammation and increase your focus.

The above supplements will help to ensure you don’t become deficient in any essential vitamins and nutrients on the keto diet. They’ll also help to ensure you don’t struggle through the side effects of the diet too. There’s a lot of different types of supplements out there, but the ones above are the main ones you’ll want to consider.

Keto Recipes for Energy

5 Keto Recipes for Energy

Although the keto diet does naturally give you more energy, there will still be days you could use a little boost. The good news is, there’s plenty of recipes you can use to give your body the additional energy it needs throughout the day.

Here, you’ll discover 5 keto recipes for energy you won’t want to miss.

1. Keto power bites

If it’s a quick burst of energy you’re looking for, keto power bites are exactly what you need. These little balls of goodness aren’t just great for boosting energy levels – they’re also a delicious snack.

You’ll need hemp seeds, sesame seeds, semisweet chocolate chips, cinnamon, almond butter, coconut butter and unsweetened shredded coconut. Find the full recipe below.

https://www.today.com/recipes/keto-power-bites-recipe-t123219

Keep in mind that if you’re following a really strict form of the diet, these are a little higher in carbs than what you’re recommended to have. However, provided you follow the diet strictly for the rest of the day, there’s no harm in trying these tasty snacks.

2. Peperoni bites

These small but juicy peperoni bites are an absolute must-try on the keto diet. They’re super-easy to make, pack a flavorful punch and they’re sure to keep you satisfied and energized until your next meal.

All you need to make them is ground beef, finely diced peperoni and a little salt and pepper to taste. You can check out the full recipe below.

https://www.ditchthecarbs.com/super-easy-pepperoni-bites/

3. Chicken liver pate

This tasty pate is packed full of nutrients and when spread over cucumber or avocado, provides oodles of energy. It even contains Vitamin D – a vitamin which is difficult to get in your daily diet.

The only ingredients you’ll need for this delicious pate are chicken livers, garlic, butter, cracked black peppercorns and a little salt to taste. Find the full recipe below.

https://www.ditchthecarbs.com/easy-low-carb-pate/

4. Healthy Breakfast Parfait

If you want to feel energized in the morning, start off your day with this delicious healthy breakfast parfait. Featuring banana ice cream, raspberry chai pudding and coconut yoghurt, this truly is a mouthwatering recipe.

Considering how many elements there are to this dish, you need surprisingly few ingredients. You’ll largely need frozen berries, non-dairy milk, ripe bananas, spirulina powder, coconut yoghurt and raspberries. Discover the full recipe below.

https://www.julieslifestyle.com/en/blog/detail/healthy-breakfast-parfait-banana-ice-cream-raspberry-chia-pudding-coconut-yogurt

5. Grilled Vegetable Skewers with Mexican quinoa

If you’re looking for a light, savory snack that’s going to energize you, these grilled vegetable skewers with a Mexican quinoa are perfect. They’re especially well-suited to vegans and are quick and simple to make.

You’ll need seasonal vegetables, smoked tempeh, lime juice, tamari, olive oil, oregano and ground cumin. Check out the recipe below.

https://www.julieslifestyle.com/en/blog/detail/grilled-vegetable-skewers-with-mexican-quinoa-vegan-raw-2

These are some of the best keto recipes for energy. So, whenever you need a little pick-me-up, try any of the recipes above and see how energized you feel.

How to Get Started With Keto

How to Get Started

If you want to give the keto diet a try, it’s worth taking a little time to plan ahead. You’ve already learnt about what the diet is, the benefits it can deliver and some mistakes you’ll want to avoid. The question now is, how do you actually get started?

Here, you’ll discover the best ways to get started on the keto diet for maximum success.

Know what you can and cannot eat

Before jumping in to the keto diet, you’re going to need to make sure you know what you can and cannot eat. So, it’s a good idea to have a little list available for you to refer to.

The basis of the diet is to make sure you’re consuming low-carb foods which are high in natural fats. These include eggs, fish, vegetables and olive oil. However, you’ll want to avoid root vegetables as these tend to have a lot of carbs.

Other foods you’ll need to avoid include fruit, bread, pasta, chocolate, soda, alcohol and candy. It’s useful to look up keto recipes to get an idea of what you can eat to keep the diet varied.

Prepare for carb flu

As with a lot of diets, the keto diet can leave you with some nasty side effects. One of the hardest to get through is carb flu. This occurs because your body isn’t used to consuming less carbs. So, you go through a withdrawal period which can be pretty tough to deal with.

With carb flu, you’ll typically feel more tired, you’ll have sugar cravings, dizziness, irritability, difficulty focusing and falling asleep, and you may feel nauseous too. While it may only last for up to a week, it’s still worth being prepared.

You should increase the amount of fats you consume, include more salt in your diet, drink plenty of water and eat more calories to minimize the symptoms.

Don’t forget to exercise

One mistake many people make when switching to the keto diet, is failing to exercise. It’s actually really important to continue exercising on the diet. Not only will this help with your weight loss goals, but it can also reduce some of the side effects of the diet.

You’ll ideally want to focus on low-intensity cardio and gentle exercises such as yoga. On the other hand, you’ll want to avoid anaerobic style exercise as this largely uses carbs, not fat, to fuel the body. As you’re consuming less carbs than usual, you simply won’t have enough to effectively fuel the workout.

So, there you have it – the basics on how to get started with the keto diet. Remember, the more preparation you undergo, the easier it will be to make the switch.

What is the Keto Diet

What is the Keto Diet?

These days, there’s literally hundreds of different types of diets you can follow. All claim to offer remarkable results and get you to your weight loss goals. However, not all of them are healthy or easy to stick to.

One diet which has become really popular over the years is the keto diet. Many people swear by this diet and even go as far as to follow it on a long-term basis. So, what exactly is the keto diet? Here, you’ll discover everything you need to know.

A low-carb, high-fat diet

Keto stands for Ketogenic and it focuses on a very low carb, high-fat diet.

Many people are surprised to learn that they’ll need to up their fat intake on the diet; especially if they’re doing it for weight loss reasons. However, you’re not focusing on just any fat content – you’ll be increasing the healthy fats in your diet. The reason behind this is because it gets the body to use up fat as a source of energy.

After following the diet for up to 7 days, the body enters a ketosis state. This causes the body to start developing ketones which it uses in place of carbohydrates.

It was designed to prevent seizures

What’s interesting about the diet, is that it was actually developed to help prevent seizures.

The ketones and the decanoic acid chemical that is produced by the diet, help to minimize the risk of seizures. It was only when those following the diet noticed weight loss as a side effect, that it began to be used as a weight loss aid too.

What type of things will you eat on the diet?

As you’ll be limiting your carbs and increasing your fat content, you won’t be indulging in foods such as pasta. Instead, the majority of your diet will be made up of low-carb vegetables, fish, cheese and fresh meat and poultry.

Foods to avoid include root vegetables, candy, grains, legumes, alcohol and milk. Perhaps the most surprising foods to avoid are fruits. Most diets tell you to up your fruit and vegetable intake so the fact this one eliminates them is largely what makes it different from the rest.

How does it make you feel?

There’s always a worry when starting a diet about how it will make you feel. With the keto diet, it can produce some unpleasant side effects when it’s first started. This is because you’re suddenly severely limiting your carb intake.

You may experience fatigue, bad breath and sickness for the first few days. However, it is said to give you a lot more energy. So, it may be a struggle to begin with, but you should find the symptoms lessen over time.

The keto diet does have a large following and it has shown to be extremely effective at weight loss. However, it’s benefits stretch far beyond just helping you to lose weight.

What Are its Benefits With Keto

What Are its Benefits?

Now you have an idea what the keto diet actually is, it’s time to delve into its many benefits.

When choosing which diet to follow, it’s important to compare the benefits of each one. While obviously the main reason people undertake a strict diet is to lose weight, that isn’t where the benefits often end. Here, you’ll discover just some of the benefits you can expect to experience on the keto diet.

Weight loss

The most common reason people start the keto diet is for its impressive weight loss results. The reason it works so well is because it uses fat as an energy source, burning it off instead of glucose. This leads to much more weight loss than many other types of diets.

It also helps to reduce the appetite, making you less likely to reach for unhealthy snacks throughout the day.

Helping to stabilize the mood

As well as weight loss, the keto diet is also known to stabilize the mood. Research has shown that it can potentially stabilize the mood in those who suffer with Type 2 Bipolar disorder, more than medication can.

So, if you tend to suffer from mood swings, this could be the diet for you.

Improved mental focus

As the keto diet is low on carbs, your blood sugar levels are less likely to rise and fall dramatically. This means you’ll have much better mental focus than you would on a high-carb diet.

When the blood sugar levels remain consistent, you’re able to focus for longer periods at a time. You’ll also find your mind doesn’t feel as cloudy.

You’ll have plenty of energy

It’s important for the body to keep refueling its glycogen levels in order to stay energized. This is because it is only capable of storing a certain amount of glycogen at any one time.

With a keto diet, you don’t need to worry about consistently maintaining good glycogen levels. This is because the body starts to use fat as an energy source. Fat doesn’t run out, so you’ll have a constant energy source, leaving you feeling much more energized throughout the day.

The above is just some of the benefits a keto diet can provide. As you can see, it’s great for so much more than weight loss. This is why so many people have chosen to follow the keto diet as more of a long-term lifestyle plan. However, it’s important to remember that you’ll only receive these benefits if you follow the diet correctly.

Top Keto Diet Mistakes to Avoid

Top Keto Diet Mistakes to Avoid

When you’re starting on the keto diet, there’s a surprising number of mistakes you can make. It’s definitely not one of the easier diets to follow, which means it’s pretty easy to get it wrong.

To help ensure your keto diet success, below you’ll discover some of the top mistakes you’ll want to avoid making.

Seeing it as a quick weight loss fix

While one of the main benefits of the keto diet is weight loss, it’s not going to happen overnight. If you’re looking for a quick fix, this diet definitely isn’t for you.

The keto diet is more of a lifestyle change than a simple diet. It’ also important to remember that everyone is different. So, you may well experience fast weight loss results, but it isn’t 100% guaranteed.

Consuming the wrong type of fats

One of the key elements of the keto diet is that it focuses on high fat consumption. However, it’s important to know that you can’t just increase your overall fat intake, instead you need to focus on the right type of fats.

You shouldn’t be using vegetable oil or consuming processed fats. The types of fat you should be concentrating on include monosaturated, polyunsaturated and saturated fats. These can be found in foods such as fish, eggs, avocados and butter.

Not drinking enough water

It’s really important to keep hydrated on the keto diet. This is because you’ll be losing a lot of fluids as well as electrolytes. So, it’s crucial to keep your water levels topped up.

It’s actually recommended you should drink around a gallon of water each day. It may sound a lot, but it’s essential to ensure your organs are functioning correctly.

Failing to get enough sleep

When you’re starting out on the keto diet, once the body starts to go into ketosis, it can start to cause temporary sleep issues. This means you’re going to need to ensure you come up with ways to make sure you’re getting enough sleep.

Just like water, your organs need you to get enough sleep for them to work properly. You’ll also need enough sleep to be able to handle the potential side effects of the diet.

Eating the same foods consistently

Finally, another mistake you can make is to constantly eat the same things. Not only does this become boring very quickly, but it also means you might not be getting the right amount of nutrients from the diet.

It’s important to keep the keto diet as varied as possible. So, you’ll want to research as many keto recipes as you can before getting started.

These are just some of the top mistakes you can make when trying out the keto diet. As with everything, the more research you do and the more prepared you are, the easier you’ll find the keto diet to stick to.